EATING AWAY FROM HOME Eating Away From Home
(teacher) Sample question: Where do you like to you eat away from home? Where do people eat away from home? Try to get participants to think of the many places people eat away from home. Examples of places to eat away from home: Restaurants Fast food places (have clients name some) School lunches Cafeterias at the workplace Dinner or lunch at friends homes Vending machine foods Sack lunches Carts or street vendors Vendors at sporting events Vending machines Foods bought in food marts (gas stations, pharmacies) Parties Eating Away From Home 3 Eating Away From Home 2
Where do people eat away from home? Eating Away From Home 3
(teacher) Share with participants: What are some of your favorite foods you like to eat away from home at restaurants, fast-food restaurants, in your sack lunches, from vending machines and gas station food marts? Restaurant Fast Food Sack Lunch Gas Station Food Examples of foods eaten away from home: Restaurants (ribs, steak, fried chicken, etc.) Fast-food places (hamburgers, French-fries, tacos, Chinese, etc.) School lunches (chicken nuggets, hot dogs, pizza, fruit, salads) Cafeterias at the workplace (sandwiches, salads, soups, hamburgers, grilled cheese, etc.) Dinner or lunch at friends homes Vending machine with refrigerated foods (sandwiches, fruit, milk, soda, juice, etc.) Sack lunches (sandwiches, fruit, carrots, thermos with hot food, etc.) Carts or street vendors (hot dogs, fi sh sandwiches, peanuts, soft pretzels, etc.) Vendors at sporting events (pizza, taco chips and cheese, hot dogs, etc.) Eating Away From Home 5 Vending machines (chips, crackers, candy bars, granola bars, peanuts, etc.) Foods bought in food marts (gas stations, pharmacies) (potato chips, cookies, pizza, sandwiches, etc.) Parties (cheese & crackers, cookies, cake, etc.) Eating Away From Home 4
Restaurant Fast-Food Sack Lunch Gas station food Eating Away From Home 5
(teacher) Sample question: Why do you eat away from home? Why do people eat away from home? Ask participants to share the reasons they eat away from home. Examples of why people eat away from home: Working moms have less time for cooking Prefer the foods prepared by others Do not know how to prepare certain foods (ribs, ethnic foods) Time factor (preparation and cleanup) Tired of cooking No food in the house Children s after school schedules Children ask to eat out Convenience Eating out is a social activity Prevents leftovers Busy schedules Eating Away From Home 7 Eating Away From Home 6
Why do people eat away from home? Eating Away From Home 7
(teacher) Share with participants: There are some things you should consider when deciding where and when you eat away from home. Things to consider before eating away from home: Cost. How much does it cost to eat out? (Don t forget transportation costs, if any.) How much food could you buy for this amount of money? Time. While eating out saves time in food preparation and cleanup, eating out takes time to get there and be served. Things to consider before eating away from home: Cost. Time. Portion sizes. Nutrition. Eating Away From Home 9 Portion sizes. People tend to overeat because large/super size portions are served. Nutrition. Fast foods often: are high fat, high calorie, high sodium foods. contain too few vitamins and minerals. contain too little fi ber. Eating Away From Home 8
Things to consider before eating away from home: Cost. Time. Portion sizes. Nutrition. Eating Away From Home 9
(teacher) Sample question: There are ways to eat healthy when eating away from home. Can you give examples? You can eat healthy away from home! Have a discussion about ways you can have healthful meals when not eating at home. Special tips for eating out sensibly: Ask for salad dressings and sauces on the side so you control the amount of dressing or sauce on your food. Use butter and sour cream sparingly Choose lean meats, poultry and fi sh (baked or broiled) Remove skin and fat from poultry and meat. Choose foods without sauces, gravies or butter. They have less fat. Limit cheese or scalloped foods Avoid fried and breaded foods Choose low-fat desserts such as fruit, low-fat frozen yogurt, angel food cake, plain or fruit gelatin Split a dessert Split a meal Eat vegetables plain without butter, margarine, sauces or cream Eating Away From Home 11 Eat lower calorie foods fi rst: fruits and vegetables Choose tomato (marinara) sauce instead of meat, cheese or creamy white sauces for pasta Limit alcohol (adds calories, increases appetite that causes overeating) Limit high fat breads (ex: Dinner rolls have less calories than biscuits or croissants) Stop eating before you feel full Request menu substitutions (ex. salad instead of fries) Salad bars often contain high fat, high calorie foods. Choose healthy salad bar foods. Eating Away From Home 10
You can eat healthy away from home! Eating Away From Home 11
(teacher) Sample question: Fast-food restaurants are popular dining out places because of their quick service and for the taste of the foods. What are some ways we can make dining at a fast-food restaurant a healthier experience? Tips for eating healthy at fast-food restaurants: Choose regular sandwiches rather than doubles Choose plain sandwiches avoiding extras such as cheese, bacon, etc. Roast beef is a leaner option than most burgers Breaded and deep-fat fried fi sh and chicken have more fat and calories than a plain burger Choose grilled or broiled fi sh and chicken sandwiches Load sandwiches with fresh vegetables such as lettuce, tomato and onion. Go light on mayonnaise/salad dressings and special sauces. Be aware that pickles, mustard and ketchup are high in sodium. If you choose fried chicken or fi sh remove some of the breading. At the salad bar, choose fresh greens, fruits, vegetables and fat-free dressings. Limit creamy dressings and salads and high sugar dessert salads. Eat healthy at fast-food restaurants. Eating Away From Home 13 Choose low fat milk or water instead of milkshakes. Limit soda, drink a small glass. Skip dessert, split dessert or make it an occasional treat. Don t super size your meals. Share a meal to save money and calories. Take home leftovers instead of cleaning your plate. Don t overeat have a small snack before going out. Eating Away From Home 12
Eat healthy at fast-food restaurants. Eating Away From Home 13
teacher) Sample question: Salad bars and buffets are fun because there are so many food choices. However, it is tempting to overeat since you are serving yourself. What kinds of things could you do to keep from overindulging at salad bars and buffets? If eating out at salad bars or buffets plan carefully to choose a balanced meal. To control calories and fat in your meal: Eat healthy at Salad Bars/Buffets. Eating Away From Home 15 Pace your meal-eat slowly Review all the foods on the buffet before you start to fi ll your plate. Use small plates instead of dinner plates to avoid overeating. Try to choose dark green leafy vegetables which supply more nutrients (raw spinach or romaine lettuce for salads). Eat plenty of bright colored fruits and vegetables which are lower in fat. Try to choose menu items from all food groups. Go light on toppings, sauce, and salad dressings. A 2 tablespoon ladle of salad dressing can add about 150 calories to a salad. Limit the number of trips to the buffet table. Eating Away From Home 14
Eat healthy at Salad Bars/Buffets. Eating Away From Home 15